To lose weight, you must first achieve a balance between eating and exercising! Nutritionists and physical therapists teach how to combine three meals with exercise to help lose weight

If you want to lose weight successfully, you must rely on a balanced diet of three meals a day and exercise appropriately to help improve the weight loss effect. However, how should you eat three meals a day and how should you exercise to double the weight loss effect? Nutritionist Zeng Huijun and physiotherapist Liu Fangyu jointly planned a diet for three meals a day based on the daily routines of ordinary people, which is conducive to weight loss, and combined it with exercise principles to achieve a balance between eating and exercise, control weight, and help lose weight healthily.

Morning: Diversified breakfast + muscle strengthening training

Nutritionist Zeng Huijun said that starving and dieting is not a good way to lose weight. Three meals a day are indispensable, especially breakfast. Because after a whole night of sleep, the blood sugar level of the human body is generally lower when waking up. The first meal in the morning must be supplemented with proper nutrition to start the metabolism for the whole day. Studies have found that eating a good breakfast has a better weight loss effect.

It is generally recommended that the more food types you consume for breakfast, the better, and try to include whole grains, root vegetables, beans, fish, meat, eggs, vegetables, etc. Whole grains and root vegetables can provide the glucose energy needed by the brain. It is recommended to choose less refined staple foods such as whole wheat toast or multi-grain steamed bread to help stabilize blood sugar after meals, reduce hunger, help control weight, and avoid grogginess when going to work early in the morning.

Beans, fish, meat, and eggs can provide protein to help the body repair tissues, synthesize muscles, and metabolize into hormones. Among them, sugar-free soy milk, low-fat fresh milk, fish, boiled eggs, etc. are all good choices of high-quality protein. In addition, it is recommended to add a portion of nuts to breakfast, because nuts contain unsaturated fatty acids, as well as protein, minerals, vitamins, fiber, etc., which can increase the feeling of fullness after a meal.

It is recommended to add a portion of nuts to breakfast, because nuts contain unsaturated fatty acids, as well as protein, minerals, vitamins, fiber, etc., which can increase the feeling of fullness after a meal.

3 morning strength exercises

Regarding exercise, physical therapist Liu Fangyu recommends doing muscle strengthening training 30 minutes after a meal to strengthen muscles, tighten body lines, and improve metabolism.

1. Abdominal muscle exercise: bend your knees, use your abdominal muscles to lift your head and shoulders. Contract for 10 seconds, rest for 5 seconds, repeat 15 times.

2. Hip-lifting exercise: Lie down with your knees bent and feet flat on the ground. Place your hands on both sides of your body, lift your hips off the bed and tighten your hip muscles. Contract for 10 seconds, rest for 5 seconds, repeat 15 times.

3. Spinal stabilization exercise: First, kneel on all fours, then lift one hand or foot, then further lift the opposite hand and foot. The body cannot move or shake. Contract for 10 seconds, rest for 5 seconds, repeat 15 times.

Demonstration of muscle strengthening exercises. (Photo provided by Daqian General Hospital)

Noon: Lunch with less oil and sugar + light waist and abdomen exercise

Many people rely on eating out for lunch. Those who are trying to lose weight should avoid high-calorie lunch combinations such as pot stickers with corn soup, pork rib bento with pearl milk tea, fried rice with meatball soup, etc. If eating out is unavoidable, pay attention to increasing the intake of vegetables and fruits, choose whole grains as the staple food, and avoid thickened and fried foods. Most importantly, do not choose sugary drinks to go with meals.

Weight loss exercises during the afternoon should not be too intense and should be based on the principle of promoting digestion. Therefore, physical therapist Liu Fangyu recommends doing light exercises for the waist and abdomen, which can help avoid the notoriety of having a "small belly". When doing the exercise, sit on a chair with your upper back against it, hold the chair surface with both hands to keep you seated firmly, stretch your legs straight, then cross your legs and slowly lift your legs to your chest and hold for 7 seconds. Do this 10 times.

Demonstration of light waist and abdomen exercises. (Photo provided by Daqian General Hospital)

Evening: Dinner with more vegetables and less starch + stretching and sculpting exercises

Nutritionist Zeng Huijun said that dinner should account for the smallest proportion of the three meals. It is recommended to reduce the amount of starchy foods and try to make up for the amount of vegetables at dinner, but remember not to replace rice with fruit, because the sugar calories in fruit are not low. Eating too much fruit will make you fatter. It is recommended to choose fruits with lower GI such as guava, cherry tomatoes, kiwi, etc. during weight loss.

Evening is the time to rest and prepare for bed. Physical therapists recommend doing muscle stretching exercises to relieve the day's tense body, mind and muscles, and to sculpt your body. For example, you can do leg exercises 30 minutes after dinner before going to bed.

1. Inhale and lift your legs: Before exercising, fix your pelvis first. After your lumbar spine is stabilized and flat on the ground, inhale and slowly lift your right leg.

2. Exhale upwards: Exhale and lift your calves, straighten your knees, and extend your legs toward the ceiling. Maintain the movement for 7 seconds, 1 time for both feet, for a total of 5 times.

3. Exhale and lower your legs: Keep exhaling, then slowly lower your legs to return to the original position.

Demonstration of beautiful leg exercises. (Photo provided by Daqian General Hospital)

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